How to write a Gratitude Journal

When work is piling up, friends or family are fighting for our attention, and dinner has to be on the table at 6 o’clock sharp… Then sometimes gratitude ends up taking a back seat. One thing to help you live more gratefully every day is to start a gratitude journal. But where to start? Read on to find out how to write a gratitude journal:

Sometimes we are stuck so deep in the slump of everyday life that we ask ourselves: “What do I have to be grateful for anyway?” Don’t worry, it’s normal. But believe me, there are so many reasons. Our job, which might be stressful, but allows us to live our lifestyle and – in the best case – is also what we actually like doing. Our friends and family who care about us enough to call us again and again, and want to spend time with us. And also our food that has to be on the table on time – but that also nourishes and strengthens us and our loved ones every day.

Positive Vibes only?

Sure, we can not only think positively every single day without fail. And I don’t want to deny anybody their negative feelings either, because sometimes you just have a bad day and negativity deserves its space too. But consciously calling your own gratitude back into your mind and cultivating it as a beneficial ritual can be very liberating and healing.

RELATED: 5 Easy Tips to Stay Positive on Bad Days

This is where the gratitude journal comes in.

My own experiences with writing a Gratitude Journal

For me it was rather difficult at first to get used to writing a journal at all. I sat down each night and didn’t know what I should write. On the one hand, there was this feeling that I had to go deep inside myself and was only allowed to write down big, insightful things that I was grateful for. At the same time, however, I could only think of things like “good coffee” or “chocolate cake in the office today”.

To be very honest, it took me quite a while to realize that these “little” things are just as important. And that the big, meaningful insights don’t come right at the beginning – or that it’s not even about them at all. If a nice WhatsApp message from your friend made you happy and grateful today, it belongs in your diary just as much as being grateful for your health or your relationships.

Now that I have been practicing for a while, it’s also much easier for me to identify the things I am and want to be thankful for. It has developed into a peaceful ritual in my life, which makes me pause and reflect in a calm space despite a busy everyday life.

How to write a Gratitude Journal

There is no such thing as THE ONE way to write your own gratitude journal. Whether you do it daily, weekly or even monthly: Just do it the way it suits you and your life best. The most important thing is that you don’t “just get it over with” but are really aware of it while you write. 🙂

These are some of the ways you can write your own gratitude journal:

  1. List 5 things you’re grateful for every single day
  2. Freely write about an experience or event that made you happy and grateful
  3. Choose a person, a memory and something material in your life each and write about why they make you feel grateful for them
  4. Visualize what you are grateful for in a creative way: Glue some photos into the journal, draw, write a song, a poem or whatever comes to your mind!
  5. Make a monthly list and write down just one thing for each day that you were grateful for that day

These are just some ideas. Find your own style, your own way to be grateful and start your very own gratitude journal.

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